Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs
*Modification: do tricep extensions with dumbbells
Up Next in WEEK 2 DAY 3: UPPER BODY
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BARBELL BENT OVER ROW (4x10)
Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
Advanced: 25-35+lb plates on each ... -
SINGLE x DOUBLE SHOULDER PRESS (4x10)
Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-3...
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CHEST FLIES (4x12)
Lay back on a bench with knees bent and feet on the floor or on the bench, slight arch in back. Start with the dumbbells above your chest- extended but not totally locked out.
Your palms are facing each other, lower the dumbbells down by your sides until they are about chest level, then in an “...
